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				<div align="center"><h1 id="listcolors">Exercise 101</h1>
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		<div align="center"><img src="images/image01fit.jpg" alt="exercise types" title="Various Exercise Activities"></div>

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			<div align="center"><p><strong>Personal Training Note: Always check with your care provider to see if your are healthy enough to begin an exercise program.</strong></p></div>
			
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			<p>Below is a general overview of exercise system that is designed to help prevent injury and enhance a healthy lifestyle. 
				Health and fitness includes good nutrition, massage, and exercise. Nutrition enables the body to sustain physical activity, massage connects good nutrition and exercise to help get the best out of both. 
				<br/>A basic exercise program should include the following process:
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						<li>Joint lubrication - a 5-minute routine to stimulate the synovial fluid of all joint areas.</li>
						<li>Low impact warm-up - approximately 10 minutes to prepare muscles for next activity.</li>
						<li>Hydration - sustain good hydration before, during, and after exercise.  The amount to consume depends upon your weight. Don't become thirsty at anytime.</li>
						<li>Stretching - 20 minutes of total body stretching to improve the extensible muscular system which aids in helping to prevent injury.</li>
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						<li>Exercise program of resistant or aerobic training- select any type of activity you enjoy. You will be more likely to stick with an activity that is satisfying.</li>
						<li>Cooling down- purpose is to reduce heart rate to normal heart rate. When heart rate is above normal, always walk around to allow heart rate to return to normal beats per minute and then end the process with stretching again.</li>
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				Improvement in a person's health is a gradual but progressive process. Improvement happens over months, not weeks. There are a lot of various types of training available for everyone at every level.  
				Start with the basics listed above, and then if you desire to go for a trophy or become a seasoned athlete, take the time to get in shape first. There is <strong>no</strong> shortcut to a healthy lifestyle. 
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			<div align="center"><p><h6><em>Exercise 101 provides some basic exercise tips including a short video demonstration of joint lubrication, and a slideshow of twenty daily stretches.  
			Click the play button on the video to view it, and click Next to review each recommended daily stretching position. 
			The slideshow displays a sketch of each appropriate position along with a written description.  Each stretch can be reviewed by simply clicking on the Back link.  
			Once the Exercise section has been reviewed, select the Myths of Massage from the massage menu to explore what getting a massage is all about.</p>	
			<br/>Information in this section was found Information in this section was provided by Don Westapher of Total Health Programs LLC, Colorado Springs, Colorado and Stretching, 20th Anniversary, Revised Edition, 2000 by Robert A. Anderson and Jean E. Anderson. 
			<br/>The image was found on <a href="http://www.globalhealingcenter.com/natural-health/9-reasons-exercise-best-medicine/">GlobalHealingCenter.com</a>.</em></h6>
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